It’s not only a kitchen staple, but olive oil seems to act as a medical elixir of sorts, lowering the risk of heart and lung disease, cancer and Alzheimer’s disease in people who consume it daily.

A study published in the Journal of the American College of Cardiology found that replacing margarine, butter, mayonnaise and dairy fat with olive oil is associated with a lower risk of mortality.

Chef and registered dietitian, Pam Smith, shows us what to look for when we’re grocery shopping and how to get the most out of its use, starting with how you plan to use it.